Back to the gym after 9 years

Week 3 Day 3 - Legs and Shoulders

Squats (SM)
65kg 4/4/4
70kg 4/4/4
75kg 5

Seated DB OHP
17.5kg 12
15kg 12/9/8/7/6/6/6

RDLs ss w/ Lat Raises
72.5kg 8/8/8 / 7.5kg 15/15/15

Seated Leg Press ss w/ Standing Calf Raise
150kg 10/10/10 / 117.5kg 10/10/10

No gym yesterday as I had an exam in the morning.
 
Week 3 Day 4 - Chest & Biceps

DB Bench Press
22.5kg 8/8/8/8
25kg 8/8
35kg 2

High Cable Flyes
7.5kg 12/12/12

Mid Cable Flyes
7.5kg 8/8/8

DB Curls ss w/ Lat Raises
12.5kg 9/9/9 / 7.5kg 16/16/16

Hammer Curls ss w/ Lat Raises
12.5kg 7/7/7 / 7.5kg 14/14/14

Wasn't feeling it this morning. Couldn't get an incline bench or the DB's I wanted. At least it's deadlifts tomorrow :D
 
Week 3 Day 5 - Back and Triceps

Deadlifts
60kg 4
80kg 2
90kg 1
100kg 3/3/3/3
105kg 3/3/3
110kg 4

BOR
57.5kg 10
52.5kg 10/8/8/7/6

Pullups
BW 4/3/3

Lat Pulldown
8 8/8/8

Overhead Tricep Extensions
17.5kg 8/8/8
 
Cardio yesterday

5km run
10 mins on the rowing machine

I normally do cardio on my rest day (today) but I had a day off the weights yesterday and did my cardio instead. Today is going to be a proper rest day as I feel like I'm not recovering enough.

Only two weeks to go and I'm going to deload over christmas. Then cut after new years.
 
Week 1 Day 1 - Chest & Biceps

DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
35kg 3

DB Incline Bench
22.5kg 9 (AMRAP)
20kg 8/7/5/5/5 (AMRAP & EMOM)

Mid Cable Flyes
8.75kg 11/11/11

High Cable Flyes
8.75kg 13/13/13

DB Curls ss w/ Lat Raises
12.5kg 9/9/9 / 7.5kg 16/16/16

Giant Set:
Hammer Curls 12.5kg 7/7/7/7
Facepulls 18.75kg 11/11/11/11
Banded pull-aparts 11/11/11/11
 
Week 1 Day 2 - Back and Triceps

Deficit Deadlifts
77.5kg 5/5/5/5
85kg 4/4/4/4
87.5kg 4

Cable Rows
65kg 10
55kg 8/7/6/6/6/6/5/5

Pull ups
3/3/3

Lat Pulldown
7 9/9/9

Tricep Extensions
17.5kg 9/9/9
 
Week 1 Day 3 - Legs and Shoulders

Squats (SM)
65kg 3/3/3/3
75kg 3/3/3

Seated DB OHP
20kg 8
17.5kg 10/7/5/5/5/5

RDLs ss w/ Lat Raises
60kg 12/12/12 / 7.5kg 16/16/16

Short session this morning. I was supposed to do an additional triple at 80kg but my from didn't feel too good. I'm going to deload to 60kg and work my way back up.
 
I feel like I've been overtraining. I trained chest last Wednesday but I can't temember the sets or reps.

Friday - 3.5km Run

I've had a bad cold all over the weekend so no gym.

Today - Back and Triceps deload

Deadlift
60kg 5
80kg 2
90kg 4/4/4

BOR
Bar lots
50kg 8/8/8

Pull ups
3/3/3

Lat Pulldowns
6 8/8/8

Overhead Tricep Extensions
15kg 8/8/8
 
10 days off and feeling awesome :D The weights felt a bit heavier than I expected this morning so I'm going to train back and legs once before going back on my strength programme.

Chest and Biceps

DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4

DB Incline Bench
22.5kg 10 (AMRAP)
20kg 8/6/4 (AMRAP & EMOM)

DB Curls
12.5kg 9/9/9

DB Hammer Curls
12.5kg 7/7/7

Lat Raises
7.5kg 12/12/12

My gym is currently being refurbished so there's limited equipment available. I couldn't do any cable flyes so I tried DB flyes but, as always, I couldn't feel them in my chest so I didn't bother logging them.
 
Week 1 Day 2 - Back and Triceps

Deficit Deadlifts
77.5kg 5/5/5/5
85kg 4/4/4/4
87.5kg 4

Cable Rows
65kg 7
55kg 10/9/8/7/6

Pull ups
4/3/3

Lat Pulldown
7 10/10/10

Tricep Extensions
25kg 10/10/10

Legs

Leg press
140kg 10/10/10/10/10

I wanted to get some, albeit I only did one exercise, legs in as I can't train them until Tuesday.
 
Week 1 Day 1 - Chest & Biceps

DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
35kg 2

DB Incline Bench
22.5kg 10 (AMRAP)
20kg 8/5/4 (AMRAP & EMOM)

DB Hammer Curls
10kg 12/12/12

DB Curls
12.5kg 6/6/6

Lat Raises
7.5kg 12/12/12

Cardio 25 mins treadmill walking on an incline.
 
Week 1 Day 3 - Legs and Shoulders

Squats (SM)
60kg 5/5/5/5/5/5/5

Seated DB OHP
20kg 10
17.5kg 6/6/6/4/4/3

RDLs ss w/ Lat Raises
70kg 6/6/6 / 7.5kg 15/15/15

Seated Leg Press ss w/ Lat Raises
150kg 8/8/8 / 7.5kg 10/10/10

Standing Calf Raise ss w/Facepulls
117.5kg 10/10/10 / 15kg 10/10/10

I've deloaded my squat to work on form. I noticed this morning I'm not breaking at the knees as much as I should be so I'm doing a cross between a good morning and a squat.

After changing the above I felt the burn in my quads so I think I'm on the right path :D
 
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Week 1 Day 4 - Chest & Biceps

DB Bench Press
25kg 6/6/6/6/6
30kg 6/5
35kg 2

Incline DB Bench
25kg 7
20kg 6/4/4/3

Mid Cable Flyes
7.5kg 8/8/8

High Cable Flyes
7.5kg 9/9/9
5kg 9
2.5kg 12

Hammer Curls ss w/ Lat Raises
10kg 13/13/13 / 7.5kg 15/15/15

DB Curls
12.5kg 6/6/6
 
Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 2
90kg 1
100kg 1
110kg 1
117.5kg 4 PB :D

BOR
57.5kg 12
52.5kg 10/10/10

Pull ups
4/3/3

Tricep Pushdowns
25.5kg 12/12/12

Lat Pulldowns
7 11/11/11

Overhead Tricep Extension
17.5kg 10/10/10

Second gym session today:

Cardio - 30 min run. 300 kcals burned.
 
Week 1 Day 6 - Legs and Shoulders

Front Squats
42.5kg 5/5/5/5
45kg 4/4/4/4
52.5kg 4

Strict Press
42.5kg 6
37.5kg 5/5/3/3/3/3 (AMRAP EMOM)

RDLs
60kg 10/10/10

Standing Calf Raises ss w/ Lat Raises
117.5kg 10/10/10 / 7.5kg 15/15/15
 
Weighed in at 201.6 lbs this morning which is a 8 lb increase over Xmas. I started decreasing calories this week so that 8 lb increase may include the loss of some water weight :(

I'm trying to keep calories as high as possible while maintaining a 2 lb per week loss. My scales are indicating I've added 8 lbs of muscle over the bulk. I'm sure it wasn't that much but I've definitely got stronger and my shoulders seem bigger so the millions of lat raises seem to have paid off :D I'm aiming to hit 176 lbs and I'm aiming to complete it in 16 weeks.

Rest Day Cardio

6k run - 600 kcals.
 
Week 2 Day 1 - Chest & Biceps

DB Bench Press
27.5kg 5/5/5/5
32.5kg 4/4/4/4
37.5kg 1 - really close to a second rep.

DB Incline Bench
25kg 8
22.5kg 6/6/6

Mid Cable Flyes ss w/ DB Hammer Curls
7.5kg 8/8/8 / 10kg 13/13/13

High Cable Flyes ss w/ Lat Raises
7.5kg 10/10/10 / 7.5kg 15/15/15

Facepulls ss w/ DB Curls
12.5kg 12/12/12 / 10kg 11/11/11
 
Week 2 Day 2 - Back and Triceps

Deficit Deadlifts
65kg 8/8/8/8
70kg 6/6
75kg 6 - too easy. I need increase the weight by at least 10kg next cycle.

Cable Rows
55kg 12
50kg 10/8/8/7/6/6/7 (AMRAP EMOM)

Pull ups
3/3/3

Tricep Extensions
25kg 9/9/9

Lat Pulldown
7 12/12/12

Overhead Tricep Extensions
17.5kg 12/12/12
 
Week 2 Day 3 - Legs and Shoulders

Squats (SM)
65kg 5/5/5/5/5

Seated DB OHP
17.5kg 14
15kg 10/8/6/6/5

RDLs ss w/ Lat Raises
65kg 10/10/10 / 7.5kg 15/15/15

Seated Leg Press ss w/ Lat Raises
150kg 9/9/9 / 7.5kg 12/12/12

Standing Calves
117.5kg 12/12/12
 
Week 2 Day 4 - Chest & Biceps

DB Bench Press
30kg 3/3/3/3
35kg 3/3/3/2

Incline DB Bench
25kg 8
20kg 7/6/4/4/3

Mid Cable Flyes
7.5kg 9/9/9

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 8/8/8

Incline Bench Curls ss w/ Lat Raises
7.5kg 10/10/10 / 7.5kg 15/15/15

Cardio - 3km run - 300 kcals
 
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